Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue

Mountain climbers

Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side

Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)

Side to side squats

Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

Exercise Stations

Station 1:

Jump Squats

Band Rows

Station 2:

1-Leg Stiff-Leg Deadlift

Band Shoulder Presses (in a half kneeling position)

Station 3:

Reverse Lunges

Prone Pulldowns

If one group finishes early, send them off on a 1-2 minute run.

Bonus Round

I call this a bonus round, but you should have time to complete it during the workout.

This round is the 200 round, perform the drill as above but with only 200 reps per group on each exercise.

This looks like fun! Love the ideas!
Would you be able to include more exercise explanations? Maybe even a file just for descriptions/techniques? For example, what are your Alternating Oblique Chest Lifts?
Thank you again for making Boot Camp interesting and fun again!

I love this website, but it would be even better if the workout pages had a “printer-friendly” option. 🙂

Kyle

Hi Wendy,

I with it had that too. Unfortunately I’m not very good at coding these things.
Not trying to sell you or anything, but I made an extra special effort to create printer friendly pages in my eBook on the right there.
If that’s not your cup of tea, the old copy into Word trick usually works.

Kyle

Michelle Clark-Rekounas

I’m reviewing “A New 300 Bootcamp Workout”. I would like to implement this for a day in my bootcamp, but it seems intense. I don’t know if it would be achievable by the client; for instance, “300 Jump Squats” ? I may be reading your instructions wrong. Do you mean “300 Jump Squats” per person or per group?

Resources

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